New Athlete

Training Guide

Strive for progress, not perfection

Methodology OnRamp Training Guide

Program Overview

The CrossFit Mudtown New Athlete Training Guide is a

collection of CrossFit material and images of the foundational
movements and methodology of CrossFit.

The OnRamp Course provides those completely new to

CrossFit the knowledge and skills to begin their health and
fitness journey in CrossFit. This Guide is designed to be used
in conjunction with the OnRamp Course to develop the
participant’s knowledge and athlete skills.

This is an essential but not an exhaustive resource. As

participants transition into regular group classes, they will
continue to learn and progress.

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Methodology OnRamp Training Guide

What is CrossFit?
• Greg Glassman set out to define fitness
• Started CrossFit in 2001
• Measurable & Repeatable
• Increased work capacity across broad times and
modal domains
• Constantly Varied
• Functional Fitness
• Relatively High Intensity*
• Universal Scalability – Our needs vary by degree,
not kind. CF Games, 12,000 gyms worldwide
• Virtuosity – “Do the common uncommonly well.”
• Community
• Nutrition – “You can’t out train a bad diet.”

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Methodology OnRamp Training Guide

Health Continuum

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Methodology OnRamp Training Guide

CrossFit in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit,

little starch and no sugar. Keep intake to levels that
will support exercise but not body fat. Practice and
train major lifts: Deadlift, clean, squat, presses, C&J,
and snatch. Similarly, master the basics of
gymnastics: pull-ups, dips, rope climb, push-ups, sit-
ups, presses to handstand, pirouettes, flips, splits,
and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as
many combinations and patterns as creativity will
allow. Routine is the enemy. Keep workouts short
and intense. Regularly learn and play new sports.

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Methodology OnRamp Training Guide

Four Stages of Learning

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Methodology OnRamp Training Guide

Acronyms & Abbreviations

AMRAP As many rounds/reps as possible PJ Push Jerk
BP Bench Press PP Push Press
BS Back Squat PR Personal Record
BW Body Weight PU Push Up
C2B Chest to bar pullups PLU Pull Up
C&J Clean & Jerk RND Round
CFT CrossFit Total Rep Repetition, one performance of an exercise
DL Deadlift RFT Round for Time
DNF Did not finish RX As prescribed – no modification
DU Double Under RM Repetition maximum – 1RM = max lift for 1 rep. Your
10RM is the most you can lift 10 times
EMOTM Every minute on the minutes S2O Shoulder to Overhead
G2O Ground to overhead SDHP Sumo deadlift high pull
GHD Glute-Hamstring Developer Set A number of repetitions. Ex: 3 sets of 5 reps (3x5),
means do 5 reps, rest, 5 reps, rest, 5 reps.
GPP General Physical Preparedness Subbed Substituted. Ex: regular push-ups in place of HSPU
HSPU Handstand push-up T2B Toes to bar
KBS Kettlebell Swing TGU Turkish Getup
KTE Knees to elbows Tabata 8 intervals of 20 seconds all-out intensity exercise
followed by 10 seconds of rest
Metcon Metabolic Conditioning WOD Workout of the day
MU Muscle Up 5x5 5 sets of 5 reps at the same weight
OHS Overhead Squat 5-5-5-5-5 5 sets of increasing the weight each set
Pood Russian unit of weight, usually for
kettlebells (1 pood = 16kg or 35#)

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The Movements | Class 1 OnRamp Training Guide

Squat
The squat is essential to human movement, a proven performance enhancer and a gateway
movement to the best exercise in strength and conditioning.

Setup
1. Stance – feet under hips or slightly
outside of hips, toes turned out
2. Neutral spine
3. Chest up
4. Belly and back tight
5. Apply torque on your hips (rotate them
out while keeping feet firming planted to
the floor)
Performing the Squat
1. Keeping a neutral spine position, drive
hips back and down
(don’t over extend the lumbar)
2. Lower hips keeping shins as vertical as
possible
3. Knees track out over your toes, not in
4. Bottom position is just below parallel –
hip crease drops below knee depth
5. To help maintain tension and maximize
torque think about pulling yourself into
the bottom instead of dropping into the
bottom position.
Common Faults

Knees in, head not Rounded shoulders and Knees forward, weight
neutral butt wink on toes.
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The Movements | Class 1 OnRamp Training Guide

Push-up
Push-ups are one of the most basic exercises that are beneficial to build a strong core and upper
body using only your body and a flat surface.

Setup
1. Kneel down and situate hands about
shoulder width, fingers pointing
straight ahead or slightly out.
2. Sprawl legs back into a plank position,
keeping feet together.
3. Hands are out in front of your body
slightly, spine is neutral (don’t drop
head or look up)

Performing the Push-up

1. Squeezing glutes and belly, lever
forward, positioning shoulders over
your hands.
2. Keep weight centered over your
hands and forearms vertical (elbows in
line with wrists)
3. Lower into the bottom position,
keeping glutes squeezed, belly tight
and forearms vertical.
4. Press out of the bottom position
without any change in spine or
shoulder position.
Common Faults

Elbows flaring out Loss of midline stability

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The Movements | Class 1 OnRamp Training Guide

Ab Mat Sit-up
Strong core, simple as that. The AbMat, when placed under the lumbar spine with the higher portion
towards your bum creates this beautiful environment for the abdominals to move through their full and
available range of motion.

Setup:
1. Sit on the floor with the ab mat placed beneath your lower back, higher part under your lumbar.
2. Legs are bent with feet on the floor.
3. Sit tall.

Performing the sit-up:

1. Lay back over the ab mat reaching hands over head
2. Reach to touch the floor overhead, extending your core over the ab mat
3. Drive up leading with your arms, engaging your core.
4. Touch your heels or the floor by your feet.

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The Movements | Class 2 OnRamp Training Guide

Rowing Machine
Also called an Indoor Rower or Ergometer, it simulates the act of water-sport rowing. Rowing is an
exceptional cardiovascular exercise and engages multiple muscle groups to provide a full-body
strength and endurance movement.

Key components of the rowing machine:

Seat Handle Display Flywheel

Footrest Foot Handle Damper

Strap Hook

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The Movements | Class 2 OnRamp Training Guide

Rowing Machine, cont.

Set-up:
1. Sit centered on the seat. Place feet under the foot straps on the foot rest. The top of your shoe should
come about ½ inch over the foot ramp. The foot rests are adjustable and numbered to make setting up
your feet simple each time you row. Pull the foot straps tight.
2. Turn on the display and set it to the desired data measurement (meters, calories or watts) and view.
3. Set the damper to desired number – typically 3-5 for beginners. Higher damper settings allow more air
into the flywheel housing. The more air, the more work it takes to spin the flywheel against the air.
More air also slows the flywheel down faster on the recovery, requiring more work to accelerate it on
the next stroke. Lower damper settings allow less air into the flywheel housing, making it easier to spin
the flywheel.
4. Pull the handle out of the handle hook and set your grip. Hands should be even on each side. Extend
your arms straight toward the flywheel, and keep your wrists flat.
5. Spine should be neutral and tilted forward slightly at the hips. Shins vertical and feet firmly planted in
the foot rests.

Performing the Row:

Catch Drive Finish Recovery

• Extend your arms • Begin the drive by • Bend your elbows and • Extend your arms by
straight toward the extending your legs pull the handle into straightening your elbows
flywheel and keep your and pushing off against your sternum. and returning the handle
wrists flat. the foot pads. • Extend your legs. toward the flywheel.
• Slide forward on the • Keep your core tight, • Lean back slightly at • Lean your upper body
seat until your shins are arms straight and back the hips. forward at the hips to
vertical. firm as you transfer follow the arms.
• Lean forward slightly at power to the handles. • Gradually bend your
the hips. • As your knees knees and slide forward
• You are ready to take straighten, gradually on the seat to the start (or
the first/next stroke. bend your arms and catch) position.
lean your upper body
back.

Focus on consistent steady movement – You are the master of the numbers on the display, not the victim of
them. Steady consistent movement will be more efficient. Remember you are on the “water” – smooth movement is
rewarded. Smooth movement is fast and efficient. Jerky movements make waves and flip boats.

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The Movements | Class 2 OnRamp Training Guide

Rowing Machine, cont.

Faults:

Shooting the hips Wrong arm/leg sequence in Recovery

If your legs are pushing quickly and causing
Legs, hips, arms, arms, hips, legs. This is the
your rear to shoot out ahead of the rest of
sequence to remember when rowing.
you, your upper body will have to
Getting out of sequence makes you lose
awkwardly catch up. Doing extra work to
momentum and power.
jerk your top half around will make your
stroke less efficient, and can cause injury.

Finish handle position too high or low

Pulling the handle too high or low doesn’t allow
Hunching over during the drive
You want to sit tall with a stacked posture.
for optimum muscle engagement therefore
Focus on “turning on” your abdominal
losing efficiency and power in the pull.
muscles, or engaging your core, and relaxing
your shoulders so they are pulled back and
down. Your spine should always be in neutral.

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The Movements | Class 2 OnRamp Training Guide

Pull-up
A fundamental compound upper-body exercise. Pull-ups force you to manipulate the entirety of
your body weight.

Setup:
1. Stand beneath a pull-up bar you can reach either by
extending your arms or jumping up. You can also stand on
a box to reach a pull-up bar.
2. Grip the pull-up bar. Hands should be just outside shoulder
width.

Performing the pull-up:

1. Activate shoulders and hollow your core.
2. Keeping spine and chin neutral, pull your body towards the Inactive Active Finish
bar until chin is above the bar. Shoulders Shoulders Position
3. Return to starting position with arms fully extended.

Variations:

Kipping Band assisted Jumping Ring (Body) Row

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The Movements | Class 3 OnRamp Training Guide

Toes to Bar
A dynamic core movement where the primary mover is the hip flexion, but also requires you to
hang from a bar to include an element of grip strength and greater flexibility.

Setup:
1. Stand beneath a pull-up bar you can reach either by
extending your arms or jumping up. You can also stand
on a box to reach a pull-up bar.
2. Grip the pull-up bar. Hands should be just outside
shoulder width.

Performing toes to bar:

1. Activate shoulders and hollow your core.
2. Keeping spine and chin neutral, start the kip, bend
your legs and pull them toward the bar.
3. When your knees reach your elbows, kick quickly
touching your toes to the bar between your hands.
4. Return to starting position with legs down and arms
fully extended.

Variations:

Knees to elbows Knee raises

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The Movements | Class 3 OnRamp Training Guide

Back Squat
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous
system activity, improved balance and coordination, skeletal loading and bone density enhancement,
muscular stimulation and growth, connective tissue stress and strength, psychological demand and
toughness, and overall systemic conditioning than the correctly performed full squat.” –Starting Strength

Setup:
1. Set your grip with thumbs over the bar and wrists
straight.
2. Dip under the bar. Position the bar to sit on your rear
deltoids (just above the shoulder blades). Drive elbows
up to “lock” the bar in place on your back.
3. Step up and out from the rack with torso tilted forward
slightly making sure the bar is over the middle of your
feet.
4. Set your stance, feet under hips or just outside, toes
pointed out slightly.
Performing the Back Squat:
1. Take a deep breath in and push it into your belly.
2. Begin the back squat by driving your hips back and
down. Think about elongating the hamstrings.
3. Knees track out over toes not in. Keep chest out and
elbows up locking bar in place. Spine is neutral.
4. Continue pulling (not dropping) your hips back and
down, keeping shins as vertical as possible until hips
drop just below parallel.
5. Push out of the bottom position, driving hips up. Chest
comes up at the same time.
6. Finish with hips fully extended at the top.
Common Faults

Chin up Knees in Torso too vertical Shooting the hips

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The Movements | Class 4 OnRamp Training Guide

Jump Rope
An excellent conditioning exercise that challenges coordination and stamina.

Setup:
1. Make sure your rope is the proper
length. To do this, grip the handles and
stand on the middle of the rope. Pull
the handles up. They should reach
between your sternum and armpits.
2. Grip the handles and position your
hands. Your arms should be
comfortably bent, hands placed about a
foot from your sides and about waist
level.
3. Rope is behind you.
Performing the Jump Rope:
1. Start the rope’s rotation by turning your
arms. Once the rope is moving don’t
swing your arms or shoulders too much.
Jumping rope is all in the wrists.
2. Try to softly jump up and down on the
balls of your feet. Your heels should
never touch the ground. And don’t jump
too high.
3. Keep your gaze straight ahead.
4. Get in a rhythm. Think jump, wrist,
jump, wrist, jump…
Faults

Jumping too Using arms/shoulders

high/donkey kick instead of wrists
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The Movements | Class 4 OnRamp Training Guide

Press
A compound movement that is great for developing upper body strength and midline stability.
Setup:
1. Set your grip on the barbell which is placed in the rack. Dip under the bar and bring to a front rack position with the
bar resting on your shoulders. Elbows are down, almost vertical.
2. Set your feet under your hips. Legs are straight and stay that way through the duration of the lift. Create torque on
your hips and squeeze your glutes.
Performing the Press:
1. Set your breath, keeping chest tall and expanded. Press the bar over head.
2. Slightly move head back out of the way to allow bar to move straight up, staying over the middle of the foot.
3. Keep elbows in, do not flair them out.
4. Finish with arms fully extended at the top.
Common Faults

Muted hip Pushing the bar out Over extending

instead of up
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The Movements | Class 4 OnRamp Training Guide

Push Press
Adding a dip to the press enables you to handle larger loads and teaches how to transmit force
from your hips to your shoulders.

Setup:
1. Same as the Press
Performing the Push Press:
1. Set your breath, keeping chest tall and expanded.
2. Dip: Initiate the dip by bending the hips and knees while keeping the torso upright.
3. Drive: With no pause at the bottom of the dip, the hips and legs are forcefully extended.
4. Press: As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead until the
arms are fully extended.

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The Movements | Class 4 OnRamp Training Guide

Push Jerk
From press to push press to push jerk the movements become increasingly more athletic, functional, and
suited to heavier loads. The progression also increasingly relies on the power zone (hips & core). In the
shoulder press the power zone is used for stabilization only. In the push press the power zone provides not
only stability, but also the primary stimulus in both the dip and drive. In the push jerk the hips are called on
for the dip, drive, second dip, and squat. The role of the hip is increased in each exercise.

Setup:
1. Same as the Press & Push Press
Performing the Push Press:
1. Set your breath, keeping chest tall and expanded.
2. Dip: Initiate the dip by bending the hips and knees
while keeping the torso upright.
3. Drive: With no pause at the bottom of the dip, the hips
and legs are forcefully extended.
4. Press and Dip: This time instead of just pressing, you
press and dip a second time simultaneously, catching
the bar in a partial squat with the arms fully extended
overhead.
5. Finish by standing straight up knees locked with the
bar straight overhead

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The Movements | Class 4 OnRamp Training Guide

Split Jerk
Allows you to move more weight with a more stable hip position.

Setup:
1. Same as the Push Jerk
Performing the Push Press:
1. Set your breath, keeping chest tall and expanded.
2. Dip: Initiate the dip by bending the hips and knees while keeping the torso upright.
3. Drive: With no pause at the bottom of the dip, the hips and legs are forcefully extended.
4. Press and Split: press and dip a second time simultaneously, jumping your feet apart front to back with your front leg
in flexion and back leg in extension. Arms fully extended overhead. Toes should be pointed in slightly.
5. Finish by bringing front foot back a step then back foot forward to meet the front foot before bringing the bar back
down to the starting position.
Common Faults

Front view of
split showing
proper foot
angles and
width

Back leg straight Back leg foot turned out

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The Movements | Class 5 OnRamp Training Guide

Front Squat
A variant of the weighted squat that requires the barbell to be stabilized in a front rack position.
The mechanics of a front squat place a greater demand on the quadriceps, abdominals and knees,
and alleviate stress off of the glutes and hips.

Set-up:
1. Start with the barbell on a squat rack. Make sure that the bar is racked about an inch or two below the clavicles while
in a full standing position. This ensures both an aggressive primer for the kinetic chain when un-racking the barbell as
well as an easy and safe re-racking of the barbell once the set is finished.
2. Choose a hand position on the barbell close to or mirroring the grip you use for a press. Do not fully grip the bar, but
rather just hook the fingers around the bar.
3. Meet the bar and place it above the clavicles while rotating your elbows upward to create as much of a horizontal
angle with your arms. This creates the “shelf” across the clavicles and anterior deltoids.
4. After un-racking, stay tight and position your feet about shoulder-width apart, point your toes 30-45 degrees outward
(aligned with knee direction), and pull the hips back slightly to place majority of the resistance onto the heels.
Performing the Front Squat:
1. Take a deep breath and focus a majority of the pressure to the abdominal area to stabilize the entire torso and spine.
Hold your breath through the descent and stand of the front squat to maintain midline stability.
2. Begin lowering yourself into the bottom position, which requires the crease of the hip to fall below the knees, while
remembering these cues: chest up, sit back, knees out; and elbows straight forward/high.
3. Drive out of the bottom position by forcing the hips open. Keeping the torso upright finish the movement with hips
fully open at the top.

Common Faults

Knees forward, Torso not upright,

weight on toes elbows down

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The Movements | Class 5 OnRamp Training Guide

Thruster
A strength and conditioning movement that combines the front squat and push press.

Set-up:
1. See Front Squat set-up
Performing the Thruster:
1. Perform a Front Squat (see Performing the Front Squat)
2. Drive out of the bottom position by forcing the hips to open keeping torso upright. As the hips fully open,
simultaneously press the bar overhead into a fully locked position. Remember to be aggressive when opening the
hips. The more “pop” you have, the more power that gets transferred to the press.
3. Finish by bringing the bar back to the front rack position.

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The Movements | Class 5 OnRamp Training Guide

Wall Ball Shots

The wall-ball drill comprises two highly functional classical weightlifting movements (front squat
and push-press) brought together at light loads and extended duration to create a super potent
metabolic conditioning tool with an enormous potential for increasing athletic performance.
– CrossFit Journal, 2003
Set-up:
1. With a medicine ball, find a spot in front of a wall with a target overhead. Typical targets range from 8-10’. Face the
wall and stretch the ball straight out. Move forward until the ball touches the wall. This is your starting distance from
the wall (the distance can be adjusted in/out to comfort/ability).
2. Set your squat stance. Feet just outside the hips, toes slightly turned out.
3. Place the ball in a front rack position with forearms parallel to the wall. The ball should be just underneath your chin.
Performing the Wall Ball:
1. The movement begins as a front squat and follows through to a push press/throw that sends the ball up and forward
to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed” back into the
squat.
2. Remember to be aggressive when opening the hips coming up from the squat. The more “pop” you have when
opening the hips, the more power that is transferred to the throw. Torso stay tall and core is tight.
Faults

Not squatting below

Not using hands evenly parallel, torso not upright. Ball too low
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The Movements | Class 6 OnRamp Training Guide

5 Step Set-up
Every time the barbell is lifted from the floor for any movement, we always start with our 5 step set-up. A
proper barbell set-up that is dialed-in and consistent allows the lifter to execute the movement more
efficiently and with more power.

1. Bar over the 2. Grip 3. Shins to the bar 4. Squeeze chest up

middle of the foot Set your grip for the After feet and grip are Puff your chest out,
Set your feet under appropriate lift (more set, bring your shins to tighten the core,
the bar so when narrow for Cleans and the bar. Don’t worry create a nice lumbar
looking down, the bar wider for Snatch). Hook about setting your torso curve, but don’t over
is over the middle of grip (seen above) is yet. extend. Spine is
your foot. Stance is used most often when neutral. Shoulders are
hip width. lifting the bar from the pinned back and
floor. Place fingers down.
around the bar and over
the thumb. 5. Set your breath
Take a deep breath
and put it in your gut –
hold your breath
through the duration
of the lift.

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The Movements | Class 6 OnRamp Training Guide

Deadlift
The deadlift keeps company with standing, running, jumping, and throwing for functionality but
imparts quick and prominent athletic advantage like no other exercise. – CrossFit Journal, 2003

Set-up:
1. See - 5 Step Set-Up

Performing the Deadlift:

1. Begin the movement by opening the hips and driving knees back. The hips and chest come up at the same time.
2. Be sure to keep torso tight and shoulders pinned back as you stand. Spine is always neutral. Think about pushing your
feet into the ground not pulling the bar up with your arms. The deadlift is mostly a leg exercise and the only purpose
your arms/hands serve is to hold on to the bar.
3. Finish the movement with hips fully open at the top. Release your breath at the top.

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The Movements | Class 6 OnRamp Training Guide

Burpee
An intense, full body exercise that has tremendous impact on endurance and conditioning.

Set-up:
1. Begin in a standing position with feet
under the hips.

Performing the Burpee:

1. Squat down and place hands on the
floor in front of you.
2. Kick your feet back into a push-up
position and immediately drop your
chest to the floor.
3. Raise your chest back up and jump
your feet back underneath your hips
with a wide stance.
4. Stand and jump with a clap overhead
to finish.

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The Movements | Class 6 OnRamp Training Guide

Box Jump
Plyometrics (jumping exercises) work on hip explosiveness and leg drive, and can immensely
improve flexibility in the hamstrings and lower back.

Set-up:
1. Place a box in front of you at the
desired height. Typical heights
range from 20-30”.
2. Face the box in a jumping stance
(feet under the hips).
3. You should be standing close to
the box (within 12”). This allows
you to exert more energy jumping
up instead of up AND out.
Performing the Box Jump:
1. Begin the jump by performing a
partial squat to load the legs and
drive the arms back.
2. Swing the arms forward and up
jumping simultaneously. The arms
help provide momentum to the
jump.
3. Land as softly as possible on the
balls of your feet in a partial squat
position on top of the box.
4. Stand and open the hips fully to
finish the jump.
5. Return to the starting position by
stepping down or for more
advanced athletes, jumping down.

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The Movements | Class 7 OnRamp Training Guide

Clean
Olympic lifts like the Clean build muscle and power by training your body to explode upward.
When the Clean is performed correctly, it will improve your vertical jump and speed.

Set-up:
1. See 5 Step Set-Up
Performing the Clean:
1. Begin the movement similar to a
deadlift. Hips raise, knees go back.
There should be no change in
spinal position meaning the chest
raises at the same rate as your
hips.
2. Once the bar reaches mid-thigh
(aka power or jumping position),
jump. Hips and knees are
unlocked, elbows are straight, and
the jump will take the bar straight
up.
3. As you reach full hip extension
after the jump, slide your feet into
your landing position and quickly
turn your elbows under the bar
with the bar landing in the rack
position. Your legs and hips will be
in a partial or full squat position.
This step is fast and aggressive.
4. Finish the clean by standing up
straight, fully opening your hips
with the bar still in the rack
position.
Faults

Not opening the hips on

the jump, curling the bar Receiving the bar with a Receiving the bar with too wide of a Elbows too low in the
up muted hip stance rack position.

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The Movements | Class 7 OnRamp Training Guide

Ring Dip
The ring dip exercise is the standard dip, performed on gymnastics rings, and has long been a
staple compound exercise in many gymnasts’ routines. Ring dips are quite a bit more challenging
than bar dips because rings are extremely unstable, thus demanding the utilization of numerous
stabilizer muscles in your core and shoulders.
Set-up:
1. Set the rings to the appropriate
height. Stand facing the rings, the
top of the ring should be at the
bottom of your shoulder.
2. Set your grip placing hands on the
inside, bottom portion of the ring.
Performing the Ring Dip:
1. Jump up to a support position
with elbows locked out, hands
turned out, long neck and hollow
body position.
2. Initiate the dip by sending the
chest forward and down.
3. Always keeping the elbow directly
over the wrist and forearms
vertical. Reach the bottom of the
dip with your shoulder below
elbow.
4. Press back up and finish in the
same strong support position you
started.
Variations:

Matador Band assisted Box/bench

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The Movements | Class 8 OnRamp Training Guide

Snatch
The Snatch is the most technical movement you’ll see in our gym, but similar to the other Olympic lift the
Clean, it supports your overall efforts in power, speed and neural pathway development.

Set-up:
1. See 5 Step Set-Up
2. Grip is wide. To determine your grip,
stand in a high hang position with a
wide grip. The bar should be at the
crease of your hips (or if you bend
forward the bar doesn’t move.
Performing the Snatch:
1. Begin by lifting the bar off the ground-
hips raise, knees go back. There should
be no change in spinal position
meaning the chest raises at the same
rate as your hips.
2. Once the bar reaches mid-thigh (aka
power or jumping position), jump. Hips
and knees are unlocked, elbows are
straight, and the jump will take the bar
straight up.
3. As you reach full hip extension after the
jump, slide your feet into your landing
position and pull yourself underneath
the bar with the bar landing in an
overhead partial or full squat position.
This step is fast and aggressive.
4. Finish the snatch by standing up
straight, fully opening your hips with
the bar still overhead.
Faults

Elbows not locked out overhead. Knees too far forward.

Shoulders inactive. Arms over-extended.
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The Movements | Class 8 OnRamp Training Guide

Overhead Squat
Another variation of the weighted squat. This one focuses on the finish position of the snatch.
Set-up:
1. Stand with a barbell in the hang position. Your grip width should be the same width as your snatch grip.
2. Hang snatch the barbell overhead into the finish snatch position.
3. Elbows are locked, shoulders active holding the bar straight overhead. The bar should be over the middle of your feet.
Performing the Overhead Squat:
1. Tighten your core and set your breath into your stomach.
2. Begin the squat by pushing hips back and bending the knees. This squat is more up-right and requires more focus to
stabilize the bar overhead. Don’t drop your chest or the bar will come crashing down in front.
3. Continue lowering into a full squat position with the crease of the hips below the knee. Focus on a tight core and
actively pushing the bar up with your shoulders.
4. Drive out of the bottom and finish the squat by standing and fully extending the hips at the top.
Faults

Elbows not locked out overhead. Knees too far forward.

Shoulders inactive. Arms over-extended.
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The Movements | Class 8 OnRamp Training Guide

Lunge
An effective lower-body exercise that effectively works your glutes and quadriceps and also
engages your hamstrings. They also help improve flexibility and core strength.

Set-up:
1. Stand with feet under the hips.
2. Hands can hang at your sides or placed on
your hips.
3. Keep your upper body straight, with your
shoulders back and relaxed and chin up
(pick a point to stare at in front of you so
you don't look down). Always engage
your core.
Performing the Lunge:
1. Step forward with one leg, lowering your
hips until both knees are bent at about a
90-degree angle. Make sure your front
knee is directly above your ankle, not
pushed out too far, and make sure your
other knee doesn't touch the floor.
2. Keep the weight in your heels as you push
back up to the starting position.

Variations:
Faults

Matador
Weighted lunge Band assistedChest dropping forward
Box/bench Stance too narrow

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The Movements | Class 9 OnRamp Training Guide

Kettlebell Swing
A full body exercise that helps train explosive hip power and builds aerobic capacity. The kettlebell swing
targets your shoulders, back, abdominals, hips, glutes, legs and also increases grip strength.
Set-up:
1. Stand with feet under the hips. Kettlebell is on the ground between your feet.
2. Lower yourself to the bell, positioning the hips down and back, set your grip on the kettlebell and pull your shoulders
back. This is very similar to the deadlift set-up.
Performing the Kettlebell Swing:
1. Now simply hike the bell back hard. Make sure to keep the alignment of the body and not crumple as the weight of
the bell pulls you back. Keep the weight in your heels as you push back up to the starting position.
2. Swing the kettlebell forward; powerfully extend your hips and send the kettlebell up finishing straight overhead.
3. For continuous swinging, bring the kettlebell back down to the hike position in a controlled manner and perform the
swing again.
4. Focus on breathing during the swings: inhale sharply at the bottom of the swing and exhale forcefully at the top to
contract the diaphragm and create tension in the core
Faults

Band assisted
Chest dropping
Matadorforward Rounded shoulders Neck out of alignment

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Gym Procedures OnRamp Training Guide

General Information
Arriving to class
It’s a good idea to arrive about 10 minutes before class. This allows you time to use the restroom, change
clothes if needed and prepare stuff you need for class.
Parking
Parking is located near our building along the driveway hill. Overflow parking is down at the bottom of the
hill in the adjacent business lots. Please do not park in front of our ramp, dumpster or anywhere in front of
the Universal Door building.
Storage cubbies/use of upstairs
We have some storage cubbies in the upper level for you to store belongings during class. Please only bring
down necessary items for your workout and leave everything else (bags, clothes, etc.) upstairs in the
storage cubbies.
The upstairs is available for skill and mobility work during regular gym hours. Please feel free to use the
mobility and workout equipment before or after your class.
Water
Cold, filtered water is always available downstairs in the workout facility near the jump ropes. We
encourage you to bring your own water bottle, but we always have cups on hand if you need one.
Body Towels
Available anytime you need them. They’re the white/yellow towels on the shelf under the speaker.
Cleaning Equipment
Gym members are responsible for cleaning any equipment used at the end of class. Spray bottles with
cleaner and blue towels are located on the shelf under the speaker for cleaning purposes.
Childcare
The childcare service is available to regular class gym members. There is a small fee to use the service in
addition to monthly membership dues. Parents must stay on site at all times while using the service and
sign their child in before class.
Contact Information
www.crossfitmudtown.com
info@crossfitmudtown.com
205-790-2019

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Gym Procedures OnRamp Training Guide

ZenPlanner
Online member management

Registering for class - Please register for class in advance:

1. Login to our member connect site: https://crossfitmudtown.sites.zenplanner.com/login.cfm. Your login
is your email. You should have received a temporary password after signing up for your membership.
On the login page on the member connect site, you can reset your password if needed.
2. After logging in, click on Calendar
3. Click on the class time you would like to attend
4. Click on the Reserve button on the right
5. Then you’re all set!

Mobile App
The mobile app includes several major features that you can use from any mobile device, such as...
• Book and reserve classes from your phone
• Digitally sign contracts and event waivers
• Check into classes in real-time
• Upload a photo to your profile
• Record and share workout results
**Member Connect requires the use of a modern web browser (e.g., Internet Explorer 8 or above, Mozilla
Firefox, Google Chrome or Safari for Apple devices.)
ACCESSING THE MOBILE APP LINK ON AN IPHONE
When you launch the member connect link (https://crossfitmudtown.sites.zenplanner.com) on an iPhone, a
prompt will appear to bookmark the site to your home screen in the browser. Once bookmarked, Member
Connect will appear as an app on your home screen with our branded mobile app icon. Clicking on the icon
will open Member Connect on your iPhone. Now you can login to reserve and check in to class, sign and
view online forms with digital signatures, track workout results, view and pay bills, upload profile photo and
much more.
ACCESSING THE MOBILE APP LINK ON AN ANDROID PHONE
When you launch the member connect link on an Android phone, the browser will launch and load your
page. You will need to open the toolbar menu and select "Add to Homescreen" from the menu. The
shortcut with our CFM icon will now appear on your home screen. Clicking on the icon will open your
Member Connect site on your Android phone. Now you can login to reserve and check in to class, sign and
view online forms with digital signatures, track workout results, view and pay bills, upload profile photo and
much more.

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Gym Procedures OnRamp Training Guide

Gym Etiquette
We’re a community. These are some things we practice daily to foster a team spirit and
unite us in our fitness goals.

• Arrive a little early and be prepared for class.

• Don’t be afraid to ask questions or talk to a coach about movements. They’re
there not only teach, but to ensure you have a safe and effective workout.
• Wait until everyone is done with the workout before cleaning or putting away
equipment. Everyone finishes workouts at different times and it’s
disheartening for those not yet done to see their fellow gym mates putting
away equipment. If you are done before others, please cheer on the rest! If
class is running behind and you really need to go, just leave your equipment
where it is and we’ll put it away for you.
• Accurately count reps and complete full movements. Don’t sacrifice quality for
quantity or speed.
• Do not drop empty barbells (or barbells loaded with 10lb plates) to the floor!
It’s bad on the bar and the plates can bend/break.
• Clean your equipment after each workout. This includes barbells, pull-up bars,
kettlebells, rowers, abmats, etc.
• Be honest about your abilities – coaches will facilitate, but we’re both
responsible.
• Focus on progress not perfection. It takes daily effort and focus to reach your
long term goals.

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